This blog focuses on 3 variations for accessing greater hip strength & mobility in pigeon. One of the things we dive deeply into during our 200-Hour Yoga Teacher Training is a conversation about movement complexity. In other words, we discuss the value of diversity of movement to stave off boredom, and to avoid repetitive movement pains, strains and injury.

EQUIPMENT: Your mat, 2 blocks, and a bolster (or few firm pillows or blankets).


Variation #1: Modified Pigeon 

This variation is ideal for practitioners with limited mobility and/or hip pain caused by Femoroacetabular Impingement (FAI), inflammation, abnormal mechanics, ligament strain or tears, and/or osteoporosis.


Variation #2: Pigeon Up-Dog 

The second variation mimics an upward facing dog action, and is ideal for engaging the back lines of the body (i.e. posterior chain). Unfortunately, the photos cannot account for the subtle movements available in each individual variation. With that in mind, know that you’re welcome to gently twist the upper torso side-to-side using the blocks as your anchors.

NOTE: If you feel any pain or discomfort in the low or mid-back, remain a little more stationary.


Variation #3: Active Pigeon 

The final posture is an optimal variation for practitioners with a greater balance between hip mobility and raw strength. I’ll let the photos below speak for themselves; yet, be mindful that there’s absolutely no pain being distributed into your front knee or hip.




Dan and Cristina Houston are a husband and wife duo committed to people and transformation. Dan and Cristina spend their time between Houston, Los Angeles, Pittsburgh, Lancaster, Mexico City, and a host of other cities across North America leading Mind Tribes trainings & seminars.

Future Teacher Training Opportunities:
Houston, Texas (January 2019) –

Troncones, Mexico (Summer 2019 Training & Retreat Immersion) –

Message us at [email protected] or [email protected] for more information.

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